The Gym

[Karma]

I don't do gyms there's a workout I follow on YouTube in the comfort of my own bedroom instead.

[Deleted]

Apr 4, 2018 11:13:11 GMT Karma said:

I don't do gyms there's a workout I follow on YouTube in the comfort of my own bedroom instead.

Yeah I do that too. I use a different site though.

[Deleted]

Apr 4, 2018 10:45:56 GMT caino said:

Apr 3, 2018 10:23:04 GMT Tatty said:

Started training 2 times a day 4 times a week.

Anyone recommend a good pre-workout?

stopped using pre-workouts as I didn't like the crash after it.

I have found a good strong coffee has the same effect on boosting my energy and concentration.

i am not a big fan of protein shakes anymore but i like the bars. Grenade, Pulsin and Muscle Food i enjoy the most

I just have a protein ball. They taste like eating chocolate. Fuck all that other shit. Arnie used to just eat as much as possible. Steriods too I suppose.

[caino]

i like the bars if im struggling to get enough food in before workouts, due to work or just being busy etc. theyre quick and easy on the go.

i have stopped "weight" training so much now though and focusing more on Calisthenics, Kettle bells and conditioning. weights bore me too much

[Stew]

I was big into the gym, it was an extension of playing rugby really, just something you had to do. When I had to quit rugby through injury I kept the gym up. It does get harder to go once you become a parent but I try to go once or twice a week. To compliment it I recently started up something we used to do in preseason. It’s fairly brutal so change the distances accordingly. It’s simply called 5-4-3-2-1

Find a park which has 2 pitches together. This is going to be your lap. Warm up and then do 5 laps. When you finish you do;

10 press ups
10 sit ups
10 squat thrusts
10 burpees

You get 30 seconds to recover. Then off you go. 4 laps. After that

12 press ups etc Then you get 45 secs recovery. Then 3 laps.

The amount of excercises increase as the laps go down, the payoff is the increased recovery time. Try to finish the final lap as quickly as you can.

Then say goodbye to your lunch.

[CaajScot]

Apr 4, 2018 11:13:11 GMT Karma said:

I don't do gyms there's a workout I follow on YouTube in the comfort of my own bedroom instead.

I hope the curtains are drawn because the window cleaner will remember the shower bit 

[king nothing]

Apr 4, 2018 11:34:19 GMT @ausred88 said:

Apr 4, 2018 11:13:11 GMT Karma said:

I don't do gyms there's a workout I follow on YouTube in the comfort of my own bedroom instead.

Yeah I do that too. I use a different site though.

Porn hub...? 🤑

[Tatty]

Today was leg.

50 deadlifts going up from 80kg to 140kg as a warm up.

Squats:
10 down (as low as you can on smith machine and a bounce it)
10 up. Like down but at the top of your range of motion.
10 full squats
Super set with 20 back lunges. 10 each leg.

7x3 squats with your legs as wide apart as possible, then incrementally bringing them together.
Super set with on box lunges. Get a box. Lunges down. Step up.

10 7 seconds down squats.
20 lunges each leg.

10 down, 10 up 10 full leg press
10 7 seconds down leg press
7, 8, 9, 10 drop set leg press

20 x 3calf raises.

10 x 3 hamstring curl.

Leg extension to finish:.
10 down, 10 up, 10 full.
10 reps of 3 down 1 full rep
10 Reps of 1 full rep then 3 up at the top.
10 7 second down reps
7,8,9, 10 full rep drop set

I usually cool down with 15 min cycle or 500 steps on a stair master.

[bushy1987]

Apr 4, 2018 19:20:02 GMT Tatty said:

Today was leg.

50 deadlifts going up from 80kg to 140kg as a warm up.

Squats:
10 down (as low as you can on smith machine and a bounce it)
10 up. Like down but at the top of your range of motion.
10 full squats
Super set with 20 back lunges. 10 each leg.

7x3 squats with your legs as wide apart as possible, then incrementally bringing them together.
Super set with on box lunges. Get a box. Lunges down. Step up.

10 7 seconds down squats.
20 lunges each leg.

10 down, 10 up 10 full leg press
10 7 seconds down leg press
7, 8, 9, 10 drop set leg press

20 x 3calf raises.

10 x 3 hamstring curl.

Leg extension to finish:.
10 down, 10 up, 10 full.
10 reps of 3 down 1 full rep
10 Reps of 1 full rep then 3 up at the top.
10 7 second down reps
7,8,9, 10 full rep drop set

I usually cool down with 15 min cycle or 500 steps on a stair master.

Thats a brutal leg sesh that, i love amd hate doing legs at the same time because after i have finished i either struggle to walk to my van or drive it

[Tatty]

HAha, yeah. I go hard on legs as their my strongest body part. I can go reasonably heavy, in comparison to other compound lifts. 140kg for Deadlift is 5 reps max, otherwise I blow out my arse.

Today was upper body:

Incline dumbell press 3 sets 12
Bent over row 3 sets 15
Lat Raise 3 sets 18

Lat pull down 3 sets of 12
Shoulder press 3 sets 15
Tricep extension 3 sets 18

Dumbell bicep curl 3 sets 12
Prone row 3 sets 15
Back extension 3 sets 18

5 rounds 1 min of Ball Slams with 30 secs rest for a cardio to finish.

[Tatty]

BTW, gonna post my workouts, hopefully I'm doing something someone in here isn;t and vice versa.

Also, been doing lots of yoga lately. Greatly improved my mobs.

[Deez]

Apr 5, 2018 19:07:12 GMT Tatty said:

BTW, gonna post my workouts, hopefully I'm doing something someone in here isn;t and vice versa.

Also, been doing lots of yoga lately. Greatly improved my mobs.

Good idea mate. It'll benefit you as well because you can see your progress or spot a trend and see what you're neglecting compared to other exercises.

A good tip for you if you're documenting your exercises in that detail is to just add the weights youre using, even if you keep it to yourself, you can track your progress and push yourself

[Tatty]

Cardio session today. Was kinda brutal as I've done a full carido session for good few months.

30 seconds:
Box jumps
Bear crawls
Goblet squats
Mountain climbers
Back lunges
Burpees
Kettle Bell Swings
Row

45 seconds
See above

1 minute
See above

30 seconds
See above

Followed this up with a quick blast on arms. Bicep/tricep superset. (Varying bicep curls and tricep pulls/extensions). Some ab work and a 1 minute cool down on a stair master.

[Tatty]

Back day this morning before work, did what you exepect from Back Day:

50 Wide grip pull up
5 Sets Deadlift, Tried ending with a 1 Rep max. Failed. 90kg to 140kg.
Superset with bent over rows.

5 sets lat pull down
5 sets lat raises

5 sets cable pull (I have no idea what it's called)
5 sets sat down row

5 sets back extension

Finished up with a quick ab blast:
Sit ups
Russian Twists
Leg raising
Planks

and 5 mins cycle.

[Bestie]

I'm starting one-to-one sessions next Wednesday, then 11 more sessions before the end of the month.

Have it.